Warmup - Do 2 rounds of:
Unweighted BB Back Squat - 12 reps
Cable Row - 12 reps (light weight)
DB Incline Bench Press - 12 reps
#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
Work up to a heavy set of 4 reps.
Then take off 10% and do 2 more sets x 4 reps.
#2 BB Incline Bench Press - 5 sets x 5 reps
Set 1 is light. Set 2 is moderate.
Sets 3, 4 and 5 are heavy.
#3 In any order and any combination, do:
Goblet Squat - 40 reps
Hand Release Pushup - 40 reps
DB Row - 40 reps each side
DB Thruster - 40 reps
DB Shrug - 40 reps
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